Please find workout number 2 in our serious of treadmill workouts below. As mentioned on Treadmill Workout 1, these series of workouts are for the "fit" individual. If you are an experienced endurance runner, you should opt to perform this workout on a greater speed and incline setting in order to increase difficulty appropriately.

Although I have listed a sample warm-up and cool-down pace, choosing your treadmills pre-set warm-up and cool-down settings will be fine also.

So, here goes - treadmill workout 2...

Treadmill Workout 2

Warm Up: 5 Mins @ 3-6 kph (no incline)

Main Workload: 12 sets of 0.5km with 2 minutes recovery (low intensity) in between.
Ease in to the first 2 sets & then go hard for the remainder at a constant pace (if poss.). You may also wish to select an incline to increase difficulty.

Cool Down: 5 Mins Easy @ 6-3 kph (no incline)